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Rye vs Millet - In-Depth Nutrition Comparison

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Summary of differences between Rye and Millet

  • Rye has more Manganese, Fiber, Selenium, Vitamin B5, Potassium, and Zinc, while Millet has more Copper, Folate, Vitamin B1, and Vitamin B6.
  • Millet covers your daily need of Copper 43% more than Rye.
  • Rye contains 5 times more Selenium than Millet. While Rye contains 13.9µg of Selenium, Millet contains only 2.7µg.

These are the specific foods used in this comparison Rye grain and Millet, raw.

Infographic

Rye vs Millet infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
5
:
3
Millet
Contains more Calcium +200%
Contains more Potassium +161.5%
Contains more Zinc +57.7%
Contains more Phosphorus +16.5%
Contains less Sodium -60%
Contains more Iron +14.4%
Contains more Copper +104.4%
Equal in Magnesium - 114
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 113% 3% 18% 82% 250% 46% 123% 1%
Contains more Calcium +200%
Contains more Potassium +161.5%
Contains more Zinc +57.7%
Contains more Phosphorus +16.5%
Contains less Sodium -60%
Contains more Iron +14.4%
Contains more Copper +104.4%
Equal in Magnesium - 114

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
4
:
5
Millet
Contains more Vitamin A +∞%
Contains more Vitamin E +1600%
Contains more Vitamin B5 +71.7%
Contains more Vitamin K +555.6%
Contains more Vitamin B1 +33.2%
Contains more Vitamin B2 +15.5%
Contains more Vitamin B3 +10.5%
Contains more Vitamin B6 +30.6%
Contains more Folate +123.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 106% 67% 89% 51% 89% 0% 3% 64%
Contains more Vitamin A +∞%
Contains more Vitamin E +1600%
Contains more Vitamin B5 +71.7%
Contains more Vitamin K +555.6%
Contains more Vitamin B1 +33.2%
Contains more Vitamin B2 +15.5%
Contains more Vitamin B3 +10.5%
Contains more Vitamin B6 +30.6%
Contains more Folate +123.7%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Rye
39
Millet
Mineral Summary Score
71
Rye
79
Millet

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
62%
Rye
66%
Millet
Carbohydrates
76%
Rye
73%
Millet
Fats
8%
Rye
19%
Millet

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rye Millet
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Millet
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.526g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 37)
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.2)
Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 0.98g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Rye Millet Opinion
Calories 338 378 Millet
Protein 10.34 11.02 Millet
Fats 1.63 4.22 Millet
Vitamin C 0 0
Carbs 75.86 72.85 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 2.63 3.01 Millet
Calcium 24 8 Rye
Potassium 510 195 Rye
Magnesium 110 114 Millet
Sugar 0.98 Millet
Fiber 15.1 8.5 Rye
Copper 0.367 0.75 Millet
Zinc 2.65 1.68 Rye
Starch
Phosphorus 332 285 Rye
Sodium 2 5 Rye
Vitamin A 11 0 Rye
Vitamin E 0.85 0.05 Rye
Vitamin D 0 0
Vitamin B1 0.316 0.421 Millet
Vitamin B2 0.251 0.29 Millet
Vitamin B3 4.27 4.72 Millet
Vitamin B5 1.456 0.848 Rye
Vitamin B6 0.294 0.384 Millet
Vitamin B12 0 0
Vitamin K 5.9 0.9 Rye
Folate 38 85 Millet
Trans Fat 0 Millet
Saturated Fat 0.197 0.723 Rye
Monounsaturated Fat 0.208 0.773 Millet
Polyunsaturated fat 0.767 2.134 Millet
Tryptophan 0.108 0.119 Millet
Threonine 0.289 0.353 Millet
Isoleucine 0.208 0.465 Millet
Leucine 0.563 1.4 Millet
Lysine 0.286 0.212 Rye
Methionine 0.153 0.221 Millet
Phenylalanine 0.435 0.58 Millet
Valine 0.317 0.578 Millet
Histidine 0.189 0.236 Millet
Fructose 0.11 Rye

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients
  2. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.